Why You Might Want To Try Prenatal Yoga
It’s good for you and your baby to get at least 30 minutes of movement each day. You don’t need to do extensive workouts to see the benefits of exercise. Prenatal yoga is a low-impact fitness routine that can help improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy.
More benefits of doing prenatal yoga include:
Reduces stress and symptoms of depression and anxiety. The combination of intentional movement and structured breathing can help alleviate symptoms of depression. Breathing in slow, rhythmic breaths activates the nervous system and blocks cortisol, which, in high amounts, has been linked to depression.
Improves blood flow. The stretching and movements in yoga help increase blood flow to your heart. Improved blood flow means more oxygen-rich blood is going to your baby. This keeps your baby on track for healthy development.
Betters your labor experience. Starting prenatal yoga in any trimester can help you better relax and stay positive once you go into labor. Meditation and breathing exercises have been shown to reduce pain and anxiety during labor. Being confident and building your coping abilities will also help you have a less painful labor experience.
Yoga During Each Trimester
The further along you are in your pregnancy, the less intense your workouts should be.
Example Home Pregnancy Workout Plan
Hi, I’m Kerryn Boyle!
I hope you enjoy this free pregnancy workout video I have at the top of this page. Ready to get hundreds of free workouts? Simply sign-up below at the bottom of this post for more free workouts.
You deserve to get access to safe and effective workouts that will get you fit for birth, for each trimester and workouts that will help you to enjoy a speedier postpartum recovery.
My goal is to look after YOU as you do all you can to look after your growing baby.
You Must Have Trust in the Person Instructing Your Pregnancy Workout!
I am a Prenatal Exercise Specialist, certified yoga and Pilates instructor and a women”s health coach. I have been teaching The PregActive Method to women all around the world through my online programs as well as in-studio classes.
Now, I want to help YOU stay fit, healthy and strong. You can do this in the comfort and privacy of your home with my at-home pregnancy workouts.
Your Health Matters when pregnant! Own Your Health.
It’s About Your Health and Happiness!
PregActive is all about prevention. We strive to empower you with the proven evidence-based tools, techniques and knowledge you need and deserve to enjoy a more empowered pregnancy.
We support you, as you are today, as you embark on your own personal journey to becoming a stronger mama ready to take on motherhood with a healthy and positive outlook to becoming the strongest version of YOU!
Be Strong for Pregnancy + Motherhood
YOUR PRENATAL FITNESS ON YOUR TIME
Tips To Keep Your Prenatal Yoga Practice Safe And Effective:
As a general rule when youre pregnant, its best to avoid the following things in your yoga practice:
- Yoga poses on your stomach
- Supine poses
- Deep backbend poses
- Poses or movements that contract the abdomen
- Holding poses for longer than 5-10 breaths
- Deep twists that compress the abdominal area
- Deep forward bends or hip openers
- Advanced Pranayama
These are general safety tips but be sure to discuss with your experienced Prenatal Yoga teacher and doctor to be sure your practice is safe and effective for you and your bodys particular needs. If youre interested in learning modifications for common poses during pregnancy, check out these 6 Prenatal Yoga Pose Modifications for Pregnancy
Read Also: Do Yoga Balls Help Induce Labor
Staying Safe In A Prenatal Yoga Class
First and foremost: If you arent taking a yoga class thats specifically for pregnant women, let your instructor know youre expecting before you start class. That way shell be able to point out which moves you should avoid or modify. Otherwise, keep these tips in mind:
- Drink enough water. This goes for anytime youre working out, no matter how much of a sweat you break.
- Stay off your back. Avoid any exercises after the first trimester where youre lying on your back, since your babys growing weight puts pressure on your vena cava , interfering with circulation and making you feel dizzy and nauseous.
- Skip hot yoga. Dont do yoga in any extreme heat, in part because exposure to excessive heat could result in neural tube defects, and also because it can cause you to feel dizzy and nauseous. That goes for both Bikram yoga and exercise outdoors on a hot day.
- Avoid deep abdominal work, backbends and twists. Your center of gravity can be off during pregnancy, and backbends and twists may cause you to fall. As with most things during your pregnancy, if it doesnt feel right, dont do it.
If you experience any of the following symptoms, stop right away and call your doctor:
What Should You Bring To Class
Most classes can provide you with the required equipment including mats. I would recommend that you buy your own yoga mat for hygiene reasons.
Also, I want you to buy an approved yoga mat free from toxic chemicals.
Remember to take a water bottle so you can keep it handy with you at all times. And don’t forget your towel!
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Booya Fitness: Fit Mama Prenatal Workout
While you dont need to use resistance bands in your workout, Booya Fitness: Fit Mama Prenatal Workout incorporates ReXist360 bands that promise twice the workout in this virtual group fitness class. We love that the instructors show both advanced and modified poses. Booya Fitness also offers plenty of other options, including Bollywood Blast and How to Improve Posture, as well as supplementary workout plans like Stay Strong During Pregnancy, Post-Baby Bounce Back and Mental Detox.
Price: Free 30 day trial, then $10 per month or $100 for a year
Check it out:booyafitness.com
Best For Newbies: Omstars
Why We Chose It: We chose Omstars as best for newbies because they give you a clear plan and week-by-week yoga workouts for your entire pregnancy.
Not exclusively prenatal
Cannot download videos and watch offline
Omstars is an online yoga class subscription that has upwards of 4,000 yoga classes available on-demand. Although it has classes for all fitness levels, it also includes a week-by-week prenatal series for anyone looking to follow a structured program throughout their pregnancy.
If you get bored of the prenatal classes, you can always veer from the program and try one of the other lessons available on the platform. Courses are designed for yogis of all levels, and there are many different class options and types of yoga to choose from. You can create a favorites list to make saving your favorite courses easy and convenient, so you can quickly go back to classes you like over and over again. Unlike other platforms, videos cannot be downloaded to be viewed offline.
Omstars is roughly $19 per month or $190 per year with a free 14-day trial. You can cancel your subscription at any time, but if you already paid for a yearly membership, you will not get refunded for your unused time.
Overall, if you want yoga classes designed for each week of pregnancy that are easy to follow, Omstars is great for newbies.
Read Also: Va Beach Hot Yoga
At Your Regular Studio
For experienced yogis, you may be able to continue practicing at your regular studio. This is especially ideal if they offer lower intensity and prenatal classes. Plus, you may already know the instructors, which can be beneficial in getting personalized recommendations for ideal classes and accommodations for your body.
Note that even if you are not experiencing morning sickness, you may find that your regular classes feel a bit too intense. At the same time, prenatal classes may seem a bit too gentle early on in pregnancy. One solution is to decide which class to take on a given day depending on what feels right for your body in the moment. You can also start to incorporate some prenatal adaptations into your regular practice.
As your pregnancy progresses, you may start to find that the prenatal classes you attend are more and more suited to your changing body.
What Is Prenatal Yoga
Prenatal yoga is a type of yoga designed for pregnant women. Yoga is intended to create a balance between emotional, mental, physical, and spiritual dimensions. Prenatal yoga is about helping you prepare for childbirth by relaxing the body and focusing on safe techniques and poses in all stages of pregnancy.
Yoga can improve your physical and psychological health and not just for the duration of your pregnancy. If you didn’t practice yoga before pregnancy, it’s best to talk to your doctor before starting any prenatal yoga classes.
Also Check: Hot Yoga Burn Calories
How To Start Running An Easy Guide For Beginners
I love the sequences and adaptions Kat has made to traditional yoga. Im feeling good and confident about birth, said one testimonial. Another reviewer said that she used the moves, positions and breathing techniques Kat taught during labour, finding them invaluable, it made such a difference to my birth experience.
You can purchase an unlimited access pass to her online Pregnancy Yoga Studio for £29. Or pay £10 extra and receive the postnatal video series too.
Those wanting to deepen and elongate their stretches in the videos should invest in yoga blocks like these REEHUT EVA yoga blocks. Theyll provide additional comfort too.
Video: Pre And Postnatal Workout
You can do this video workout during pregnancy and after the birth once you have the all-clear to start exercising again.
This exercise video is suitable for most people, but is not tailored to any specific condition, characteristic or person.
Get advice from a GP or health professional before trying it, especially if:
- you have any concerns about your health
- you are not sure if the exercises are suitable
- you have any pre-existing health problems or injuries, or any current symptoms
Stop the exercise immediately and get medical help if you feel any pain or feel unwell.
Read Also: State Farm Yoga Teacher Insurance
Pregnancy Workout At Home Tips
1. Be sure to warm up before exercise and cool down afterwards. Going straight into your ‘working sets’ is not ideal. Each class, or workout session, should include proper stretching and a thorough warm-up.
2. You should exercise on a regular basis . Having designated times to workout will keep you motivated. I recommend you exercise at least three times each week at minimum.
3. Include pelvic floor and bracing exercises in all workouts. While you may not see the immediate benefits of doing your Kegel exercises, you will in the long term. And trust me, you will be thankful you did them every week of your pregnancy.
4. Wear clothing which provides comfort and adequate support. When working out at home, you don’t have to worry about anyone seeing you.
5. Comfortable workout shoes are also required. You can workout without shoes for most exercises. If you do wear shoes, make sure they are comfortable, non-slip and are well-fitted.
6. A good sports bra is vital for support.
7. Always bring a water bottle and a a towel. Yes, even at home, have your water bottle with you.
8. Exercise only to the point where you begin to get tired. Listen to your body, it will tell you when you need to slow down. Avoid getting your heart rate up too high.
9. Your center of gravity changes when you are pregnant. Be careful getting up and lying down.
10. Don’t exercise outside in hot weather. You must avoid raising your body temperature too high.
A Pregnancy Yoga Workout Might Involve:
1. Focus on Breathing
You will be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy.
Implementing these breathing techniques can help you work through contractions during labour.
You may also use various props to provide additional support such as chairs, blankets, cushions and belts.
3. Gentle stretching
You will be encouraged to gently move different areas of your through their full range of motion.
You will gently move your body into different positions aimed at developing your strength, flexibility and balance.
5. Warm down and relaxation
At the end of each prenatal yoga class, you will relax your muscles. You will restore your resting heart rate and breathing rhythm.
6. Specific Tips on Pregnancy
You may discuss how yoga can help your body when pregnant. You may also chat about relaxation, the effects yoga has on your body each trimester and what modifications you should make. An experienced instructor will also help prepare you for your postpartum recovery period.
Don’t Miss: Long Island Yoga Center Babylon
Now Booking For June & July 2022
Classes run on a
Monday | 7.15pm 8.30pm | In Studio AND Livestreamed options at The Hive Dance Studio, Poppleton, York, YO26 6PA
Tuesday | 6.30pm 7pm | LIVESTREAMED ONLY via Zoom A shorter breathing and relaxation for pregnancy session, help to feel calmer and de-stress
Thursdays | 6pm 7.15pm | In Studio onlyThe Meeting House, Acomb Green, York, YO26 5LR
Thursday | 7.30pm 8.45pm | In Studio AND Livestreamed options at The Meeting House, Acomb Green, York, YO26 5LR
Cost £9 per week booked by the term. For one in studio class per week plus the Tuesday class included for free too.
PLUS youll also be able to join ANY livestream pregnancy class for FREE too.
Plus the brilliant extras listed below too.
Safe Yoga Poses When Pregnant
1. Easy pose
Prenatal Yoga exercise Easy Pose Sukhasana
a. Strengthens muscles of the back
b. Improves body posture.
c. Relaxing effects on mind and body.
d. Works as a preparatory pose for more difficult meditative poses.
e. Builds physical and mental balance.
f. Reduces stress and anxiety.
2. Standing forward bend
Prenatal Yoga Standing forward bend, Uttanasana
a. Helps relieve stress and mild depression.
b. Stretches the spine, shoulders, hamstrings.
c. Soothes headache, anxiety and reduces fatigue.
3. Cat pose
a. Stretches the back torso and neck
b. Softly stimulates and strengthens the abdominals.
c. It opens the chest, encouraging the breath to become slow and deep.
4. Cow pose
Prenatal Yoga exercise Cow Pose Bitlasana
Cow pose Benefits
a. Stretches the front torso and neck.
b. Provides a gentle massage to the spine.
5. Warrior I, Virabhadrasana I
6. Warrior II, Virabhadrasana II
7. Chair pose, Utkatasana
8. Extended side angle pose, Utthita Parsvakonasana
9. Extended triangle pose, Utthita Trikonasana
10. Tree pose, Vrksasana
What if I am New to Yoga?
If you are new to yoga, you find that the right class will allow you to enjoy a slow pace while gaining the required guidance as you work your way through the foundations of yoga.
Beginner classes will help you improve your strength, flexibility, and de-stress your life.
What can you expect from a prenatal yoga class?
Also Check: Is Yoga Good For Toning Up
Introduction Prenatal Yoga / Yoga Trainer At Home / Yoga Classes At Home / Yoga At Home / Yoga Teacher Delhi
Prenatal yoga helps women to get prepared for labour condition with good and improved health. Not only yoga help mother but also give positive health condition forchild. Prenatal yoga should be performed under the strict guidance of our certified yoga trainer at home after doctors consultation only. Following are some prenatalyoga asanas postures prescribed by Indira Gandhi Institute of Yog Services:
Yoga for Labor
Yoga Prepares You For Labor: Prenatal yoga delivers the physical challenges inherent to pregnancy, eg shifting center of gravity and lower back pain. These postures will help removing body aches and build strength in your legs, back and stomach to prepare you for labour. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage. Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you are new to yoga allies, the simple modified yoga postures taught in prenatal yoga are both safe and beneficial to expectant mothers and may find comfort in yoga’s gentle motions and breathing.
Benefits: Yoga helps keeping the body toned and flexible, and can be done up to delivery.
1A. Standing Mountain Yoga Pose
1B. Standing Mountain Yoga Pose
Inhale and sweep your arms out and overhead, bending back slightly . Exhale and stand upright, returning your hands to your heart center. Repeat it for 10 times with full breaths.
2A. Supported Triangle Yoga Pose
2B. Supported Triangle Yoga Pose
Best Online Prenatal Workouts For Moms
With COVID-19 wreaking havoc, staying at home is the new normal these daysbut that doesnt mean that you should succumb to the couch, especially if youre pregnant.
Its important to keep moving because as your body changes, you want to make sure youre aware of the changes in your movement, says Rachel Welch, a certified health and wellness coach and founder of Revolution Motherhood, a doctor-recommended fitness method that integrates yoga, pilates, barre and pelvic physical therapy. Skipping exercise for three weeks shuts down the conversation with your body as it grows, making it feel like you have to start from scratch when you do get back to your wellness routine, adds Welch.
Exercising during pregnancy has other perks too: It can help ease pregnancys aches and pains, lower your risk of certain complications like gestational diabetes and preeclampsia, keep your weight in check and even make for an easier labor. Plus, choosing the right type of exercise can actually boost your energy levels, even if you feel tired, says Erica Ziel, certified personal trainer and founder of Knocked-Up Fitness, a pre/postnatal workout and lifestyle platform. Even just 10 minutes of movement a day is extremely beneficial.
You might want to take it easy by walking and practicing restorative yoga during the first trimester, since many moms experience nausea and extreme fatigue in the first few weeks of pregnancy.